Four Tips for Managing a Panic Attack

Experiencing a panic attack can be incredibly frightening, but knowing how to respond can make a significant difference. At Dr. Naazneen’s Psychiatry & Counseling Centre in Mumbai, we provide support and strategies for managing anxiety and panic disorders. While these tips can help during an episode, remember that professional guidance from a psychiatrist in Mumbai is crucial for long-term management. Here are four helpful tips to consider when you have a panic attack: * Focus on Your Breathing: When a panic attack strikes, your breathing can become rapid and shallow. Try to slow your breathing down by taking deep, slow breaths. Inhale slowly through your nose for a count of four, hold for a count of two, and exhale slowly through your mouth for a count of six. This can help regulate your heart rate and calm your nervous system. * Ground Yourself with Your Senses: Engage your five senses to bring yourself back to the present moment. Look around and identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This grounding technique can distract your mind from racing thoughts. * Remember It Will Pass: Acknowledge that the intense feelings of panic are temporary and will eventually subside. Remind yourself that you are safe and that the sensations, though overwhelming, are not life-threatening. * Seek a Safe Space (If Possible): If you can, move to a quie